The Truth About Elimination Diets: Why Cutting Foods Isn’t Healing Your Gut
- Frankie Luna
- Sep 25
- 2 min read
Elimination diets are one of the most popular tools in wellness today. From gluten to dairy to soy, it feels like there’s always one more thing to take off your plate.
But here’s the truth: while elimination diets can be helpful in the short term, they were never designed to be a permanent way of eating. True gut healing is about building resilience and diversity, not shrinking your diet until there’s nothing left.
What Elimination Diets Actually Do
An elimination diet removes common triggers for a short time (usually 4–6 weeks), then systematically reintroduces them to pinpoint sensitivities.
They can provide clarity when symptoms are confusing.
They help you identify short-term patterns between foods and your body.
They are considered a gold standard for food sensitivity testing when done properly.
But here’s the truth, they’re a tool, not the end game.
The Problem With Long-Term Restriction
Staying in “elimination mode” forever can backfire. Here’s why:
Nutrient gaps → Removing entire food groups can lead to vitamin, mineral, and protein deficiencies.
Food anxiety → The more foods you cut, the more you fear eating “normally.”
Gut microbiome loss → Your gut bacteria thrive on diversity. The fewer foods you eat, the fewer types of bacteria you feed.
Elimination was meant to be a starting point, but not a lifestyle.
What Gut Healing Actually Looks Like
True healing is about creating a gut that can tolerate more foods over time, not fewer.
Key strategies include:
Restoring gut lining health (nutrients like zinc, glutamine, and polyphenols).
Reducing inflammation with whole plant foods.
Feeding the microbiome with prebiotic fiber (beans, oats, garlic, onions, bananas).
Supporting balance through probiotic foods (fermented veggies, plant-based yogurts).
How to Transition From Elimination to Expansion
Start slow. Reintroduce one food at a time in small amounts.
Track responses. Journal energy, digestion, mood for 3–4 days after reintroduction.
Support digestion. Pair reintroduced foods with gut-friendly meals (fiber + hydration).
Be patient. Tolerance is built over a period of time
If you removed dairy, you might try plant-based yogurts first, then small amounts of aged cheese, before jumping into larger portions. Fun fact: Over 70% of humans are lactose intolerant, and I don't think it's a coincidence that when my clients remove dairy from their diets, other foods digest with ease. ;)
Final Thoughts
Cutting foods forever isn’t the answer. Your gut deserves resilience, diversity, and the ability to handle a wide range of nourishing foods.
The goal is freedom.
Want more information to rebuilding your personal gut tolerance? Contact me today, and let’s set up a consultation call, (completely free & you get a full 45 minutes of my time and attention) to discuss how to support a healthy gut for you!
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